I recently sstarted going to a dietitian to help me lose my last 10kg. She has been great and has basically put me on a portion controlled 6 meals a day eating plan and I have so far dropped 3kg in 3 weeks. This is the most consistant my weight loss has been for some time.
Basically here is how it works. Eat every 2 hours. Eat small portions to keep your matabolism going.
Breakfast - 1/2 cup cooked oats with 1/2 cup low fat or ffree milk.
2hrs later eat a fruit - small apple or banana or pear or 3 prunes if you suffer from constipation
2 hrs later eat a slice of brown bread/ 3 provitas/2 ryvitas/2 rice cakes or whole weat bread with 1 tbsp peanut butter or 1 boilt egg or 1/4 avo
2 hours later have 1/2 of your lunch eg: 1/2 sanwich on brown bread or 1/2 a wrap or 1/2 salad with 1 slice of toast.
2 hours later have the other 1/2 of your lunch
2 hours later have another small fruit
2 hours later have 2 rice cakes/ryvita/provita/1 slice of brown bread or some sort of low cal carb with 1 slice low fat cheese/peanutbutter/boilt egg (no more than 1 egg per day/ 1 tbsp cottage cheese
2 hours later have dinner excl carbs - in other words lot of veg, 1 small chicken breast no skinn, 2tbsp cooked low fat mince, 1 small lamb chop but no potato/pasta/bread/rice. For veg stock to marrows, green beans, cauliflower, cabbage, broccoli, and no more than 2 tbsp of beet, pumpkin, butternut, carrots.
Have a big glass of water with or after every meal - thry to dring 2l of water a day.
You are welcome to look at my profile for some more ideas.